The truth about yo-yo dieting

The path to weight loss isn’t always as easy as following a diet plan.  It seems we’re always looking for the best tips to lose weight quickly, or trying the latest weight loss supplement or weight loss program to get slim. It doesn’t help that there is so much conflicting information about how to lose weight – from a high protein diet to a low fat or low carb diet, a detox diet to a green tea diet. But do any of these diets work? Most of the time when you embark on these extreme weight loss plans, you inevitably end up gaining the weight back and starting all over again. This is called yo-yo dieting and it has a suprising effect on your health.

RELATED: How to change your body shape

Celebrities certainly aren’t exempt from the dieting cycle. Christina Aguilera, Renee Zellweger, and Kelly Osbourne are three extreme examples of the effects of yo-yo dieting. Over the years their weight has fluctuated from skinny as a rake to va-voom voluptuous. But it is possible to be considered a yo-yo dieter, even if the drop and gain in weight is only miniscule. It’s even possible that some of us may be yo-yo dieting without even realising it.

RELATED: How to get rid of tuckshop lady arms

What is a yo-yo diet?

The term ‘yo-yo dieting’ refers to re-occurring weight loss and weight gain, that resembles the up and down motion of a yo-yo.  The typical cycle of a yo-yo dieter is someone who initially loses weight, but can’t maintain the loss long term, so puts it back on again and then tries to loose it again. And so the cycle continues…

Signs of a yo-yo dieter

Up and down weight loss and weight gain is the main sign of a yo-yo dieter. Even if the change in weight is minimal and it continues to go up and down, it’s possible you’re a yo-yo dieter. The yo-yo effect is commonly caused by weight loss plans that involve missing meals, fasting and dramatically lowering your daily calorie intake. When you deprive your body, your metabolism slows down; meaning when you do go back to eating normally, your metabolism may stay slow, resulting in faster weight gain.

What it does to your body

Yo-yo dieting can result in a loss of muscle mass, a slower metabolism and fatigue. Failure to lose weight permanently can also impact on your emotional health, and could lead to depression, stress and eating disorders.  Those who continuously fluctuate in weight are also at a higher risk of developing heart disease and cancer.

Ask the expert: Grainne Hughes – Personal Trainer at Elixr Health Clubs

bh: Can yo-yo dieting affect a person’s ability to exercise effectively?

Grainne: Yo-yo dieting will negatively affect a person’s ability to exercise. If they are being inconsistent in their consumption of foods that provide energy and build muscle mass, then they won’t have enough stamina to train or enough essential nutrients to repair and strengthen their muscles after a training session.  Incorrect nutrition affects sleeping patterns and yo-yo dieting may lead to weakness and dizzy spells while exercising. 

bh: If a person tends to fluctuate in weight, what kind of diet and exercise regimen would you recommend to them?

Grainne: People who fluctuate in weight respond very well to an exercise and diet program that focuses on building muscle. The reason being that they can then stop focusing so much on the scales and start focusing on body composition (fat to muscle ratio).

bh: Do you think it’s a healthy mindset for people to think they can eat more/binge or ‘treat’ themselves to junk food on days when they exercise, and eat less when they don’t?

Grainne: No. This is where I see people slip up all the time.  Correct nutrition is even more important when exercising so that you can help your body to grow and repair in the right way.  Junk food will have negative effects on your body composition and recovery; it may even make you sick.

Grainne Hughes – Personal Trainer

https://www.facebook.com/GrainneByrneBodyConditioning

Do you tend to fluctuate in weight?  What are your tips for maintaining weight loss?